Saturday April 7th,2012

Paul snatching 165 lbs at a bodyweight of 172 lbs. He hit 175 after this!  That is a 40lb PR lift.  Nice job Paul. We are looking forward to seeing what Paul can do when he starts coming full time. 200 lbs is not far off for this guy.




Parts A,B and C will be Olympic lifting practice using the following movements. This will account for the first 30 mins of class, and then it will be time to hit a benchmark!!


A) 4X2 2 Hi-Hang Snatch High-Pulls + 1 Hang Squat Snatch – heaviest possible, rest 60 sec.


B) 4X2 2 Hang Clean High-Pulls + 1 Hang Squat Clean – heaviest possible, rest 60 sec.


C) 4X3 Flat-Footed Clean Pulls @ 115% of your max clean – rest 75 sec






BENCHMARK!!!!
Fight Gone Bad  --- Compare to 9/17/2011
3 rounds of the following
1 minute amrap wall balls, 20/14 to 10 ft.
1 minute amrap SDHP, 75/55#
1 minute amrap box jump, 20/18″
1 minute amrap push press, 75/55#
1 minute amrap calorie row
1 minute rest


a little strategy hint here:   Remember it is 3 rounds. Don't be the guy that gets 150 in the first round and then 80 the next two rounds. Move quickly but don't get so out of breath that you will need to take large breaks.